How To Fuel For A Long Bike Ride | Cycling Nutrition Tips
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- Опубліковано 19 чер 2024
- Bonking on a long bike ride isn't as pleasant as it sounds. Ollie discusses how to fuel for cycling long distances properly, from pre-ride nutrition to the best food to eat and carry during.
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What do you prefer to eat before a long ride?
Watermelon
Chocolate
Banana pancakes with loads of maple syrup, deglet noor dates, sugar in bottles with sport nuuns
Easy ride = Coffee perhaps with scrambled egg. Carb loading the night before I feel has been discredited. Ok the same early morning before as per pro racers, but as per recent "what do pros eat fits breakfast it was almost entirely scrambled egg with perhaps a avocado.
Porridge, seeds, raisins and nuts. Peanut butter on toast and a banana. Sets you up for miles and miles.
To those asking, what's a long ride? If you only do 25K, 50K is a long ride for a first timer. For someone who's done a few 50Ks, next is eventually 100K. If you done few 100ks, a 100Miler is long enough. Or anything atleast 40% more than your previous. I'm yet to do a 100K, last week I did 65K, so I'd need to plan for a 100K, thanks to GCN, plenty of advice around! 😊🙏
yeah 40 to 60 is long for me a beginner 😅
I’m a beginner but I already did 101.5 miles for six hours 🤪 one month to be exact
Km not just K 😉
a long ride is what you personally believe is a long ride for your body? 15k is long for most 50k is long for some
@@TheGazavman K is common used for KM ;)
This came out at the perfect time! I'm doing my first century ride this Saturday.
Good luck! Where is it?
@@edmarkey4057 South Jersey. I'm doing it on a fixed gear for an added challenge, but it shouldn't be too bad because there aren't very many hills in South Jersey.
all the best mate
R0OSELL woof in a fixie you are brave man. How it went?.
How’d it go mate?
I did my first and only century ride in 2019 and bonked hard with 10 miles to go, but was still able to limp my way past 100. I definitely miscalculated my fuel intake. Can’t wait to have a go at it again while properly fueled.
Carb loading is actually suppose to start with lowering carb intake as you train then increasing the carb Intake for several days before. Not simply the night before. This will trigger more muscle glycogen storage for the big ride.😃
Does fried rice and curry sauce count? :p
Did my first 100 miler 2 weeks ago. Had a steak, broccoli, and Mac and cheese dinner the night before. Had a bacon and egg breakfast 2 hours before, a banana 1hour before, 3 Chip Ahoy cookies, 1cereal bar a bag of pretzels, a jam sandwich, gummy bears, and and (3) 750ml bottles of Gatorade during the ride. This was perfect for me. I finished my ride with energy to spare. (It’s the gummy bears!)
Look for foods with B vitamin complex or add supplements to your carb meal. this way you have the vitamins to release the energy effectively.
Thanks for the tips! I'm getting ready for a century ride and info like this is exactly what I'm looking for.
@GCN - It would be really cool if you could share a sample menu of specific items to eat before/during a long ride. This is all useful info but getting specific items helps remove any uncertainty in the details. Love your advice in this stuff!
Wow. Good timing. Just going out to try my first century ride!
Perfect timing on the video! I have my first ever cycle tour coming up next week and this video helped no end, thanks!
Great video really going to help me on next ride.
Really sound advice Ollie thanks for reminding us all how easy it is to run out of fuel in a long race.
The perfect video for me. Doing my longest ride tomorrow, 50 miles!
So, I was going to leave a comment about how you guys have done a ton of videos on this subject already. But I think you actually worked some new information in there, so well done on that.
You should explain what "low GI" foods are though.
An Evoc cc 16 3litter water bladder backpack a gamechanger for me. It's ergo on the back, got plenty of water not only for drinking but also to wash my face and hands and keeps my bike aesthetic with no kit on it.
Tomorrow morning I'm going on a 4 hour epic. Great timing👍
@Global Cycling Network How about an in-depth video (possibly series?) on the newest methods and science regarding recovery? Like full on lab coat mode, as in the recent (and excellent!) videos on asthma and heart health.
Recovery is not the most sexy topic in the world of cycling - but probably the most important, yet overlooked one.
This is really helpful. I am doing the London 100 and so far I have 'bonked' 3 times during training cycles. So this will help me get my eating and drinking strategy right
I really enjoyed this video
Watching this ending November 2022 , love the good advice ❤
These tips I find really useful on double century, (200 mile) rides.
How does your arse cope with that!!!!!
Depends on temperature for the day. 75 miler on a 70-degree day is 3 bottles of EAS (1 scoop each). 100+ milers is 1 bag sport beans per hour with a few pretzel nibs. 80+ degrees is 2 scoops EAS per bottle (for me)
Wish I'd have watched this before my first sportive last weekend, was absolutely cooked by the first 50km feed station!!
@daAnder71 It's only useful knowledge if you're aware of it! I don't have many cycling mates and hadn't really done enough research beforehand. Done plenty of 30-40k rides before and never eaten on them and haven't cooked so bad, I think it was a mix of bad pacing and ignorance that ruined me.
Did my first century this week. Chuffed to bits to have completed it in 7 hours (I’m no racer!). Thanks for these tips - I found malt loaf invaluable.. soft, sweet but not too sickly!
also dates are good.
Guys thank you so much....i used to ride and would never be able to ride as long as planned. Would start out early in the morning hence almost always on empty stomach. Well didnt know its called 'BONKING' but pretty much regularly bonked 😂😂. And then seeing you guys gaga about fueling right.. i tried it yesterday.....and i rode a 100km in 4 hours easy and still felt good 💪💪 just amazing.... If i could i would come down to england and give ollie a hug 😀
What was your eating schedule and what did you eat ?
thanks I can get sandwich thins hear in Canada.Your information was very helpful.Thanks
I made this mistake of eating too much . Order a chip barn on a hilly ride near Sheffield and had to ride home with a heavy meal in my stomach ... was not popular that day 😂
Thanks for not making this a sales pitch for any specific products. It's a so much more useful down-to-earth video.
You should make a video on recipes for fuel
Yes please!!
Best presenter on GCN
Thank you very much tomorrow is going to be very first long ride
lovely video and well done. Liked the music too!
Thanks Venkat
Planning for super raddoneuering the LEJOG over a few weekends next year. Fueling is where i feel my weakness is after my first 200k
Excellent advice
On my winter ride's I like to have a chicken noodle soup in a small flask .
Yep real food is king
Added bonus of being nice and warm on those cold winter days
Enjoyed the video! Keep it up :)
This video was just an excuse for Ollie to repeatedly say bonk.
Great video! You mention to fuel the night before but, even though it's common sense to drink water before riding, I didn't hear a mention of it. I drink about 5 to 6 glasses before going out!
If you drink that much, don't you want go to pee after like 15minutes of riding? Cause that's 1L of water, at least.
@@mantaskatkus4733 yes, I take a 1 and 2 after drinking that much water. It's good the clean out the system before riding...haha!
Prepping for my second 100miler!
Experienced a terrible bonk on a 40 mile ride last week at the end of a 36 hour fast... bad times
Awesome and thank you. Timing and quantity is the mystery for me. When and how much? 50 mile ride, 80 degrees F, snack every 10? Drink with e-lytes every 5? (Approximately, of course).
First 200k ride coming up. Quite apt thanks
ration your supplies on long rides when you didn't plan going that far but the roads where calling your name lol, did an unintentional 90km the other day
Great tips,
Coming from MTB I wear a hydration pack, it's so much easier to drink from and the bags are easy to freeze to keep one cool in the summer. I use the bottles for water and I keep electrolyte drinks in the pack as well
Just about time on my 2nd day cycling 🚴🏻
I did a century ride yesterday. I only had water and two granola bars. Lots of hills and gravel roads. Did fine till the last 20. If I can do that on very little I can only imagine how well with food every 20 mins.
My first 130km hill sportive, I had some gels, ate too much energy bar and didn't drink enough, and I felt like vomiting the last 30 kms. Next time around I drank more, still used gels and ate less solid energy bar and my stomach felt a lot better. So that worked for me but might vary for others.
Also I freeze strawberries or blueberries and put them in my bottles…when they thaw I have some fruit to eat..
Those rice cakes are a good idea. I hadn't thought of them. Thank you for that. Nice job
I don't know rice cakes, how do you make them?
@@mvallee81 buy em at the store.
I find it best to only take high density carbs such as energy gels, granola bars etc. and try to purchase everything else along the way to reduce weight. Oh, and definitely dont pack anything with chocolate into your jersey since it will melt due to body heat (as i unfortunately found out the other day)
Tortillas are great…easy to carry and full of energy
Looking forward to my first century ride next week! Thanks
Damn.. that's some pro tips.. I usually done some kit Kat and peanut portions with Powerade to refuel myself.. I'll try that.. I hate to bonk on half of an 60/80km ride
(Poor eng sorry 😅)
Most important is that You don't eat or drink something new which Your body isn't familiar with. Also "listen" and "learn" Your own body when training; we all don't need to drink or eat all the time... (did a couple Years ago that huge mistake that started drinking sips from beginning; it was a really hot race day, but after six hours ride I ended bonking because stomach was full and nothing went down. Horrible. Usually I consume less than half what took in that day. Lesson learned.)
Love your videos, just a quick question though, when you have time, how much time should you be standing on the pedals vs sitting down on the saddle, thank you very much:)
anti bonking video :-) very helpful
Going for a century ride this Saturday and I’m so excited! Can’t wait to hate myself lol
Nice I’m 12 and have only done 50 miles :(
@@owenreaney6864 keep at it kid! 50 miles is more than most non cyclists are willing to even drive. Good work!
@@mattm9689 thanks for the support
On a long summer ride I like to freeze the water in my bottle the night before so it remains colder for a longer period of time.
I really don't like eating on a bike ride. I prefer splitting the ride, making a break shortly after the half way.. That may sound casual, but it keeps me at it. Water and minerals plus some calories are essentials, no question.
ditto. I rather stop, eat and enjoy the view for a few minutes every hour. (also a change of position, stretch, take some clothes off, fix my loose aero bars....)
Nice
I go with the tried and true Eddie “b” Borysewitcz Ham sandwiches method , lots of gels and some protein bars . No bonking !
In the morning I cook complete lunch menu(because only porridge is not enough) , then offer, then eat, then after 2 hours bike training😊
Tea with honey and lemon is really good. Except later cleaning the tubes. Almonds, dates and chocolate chips will do as well. OK, also banana;-)
Thanks for a great video! As a type 1 diabetic, I intend to make a homemade energy drink to maintain stable blood sugar levels for endurance aerobic excersise (my case roadcycling). What more natural ingridients would you recommend for a fructose + glucose + electrolyte mix? Non gmo, organic etc..
Lemmon and salt , add honey
20 kCals / km + 20 kCals for every 100m climbing.
Cadbury's Double Decker. 220 kCals.
during the ride, the lowest cost solution is simply to drink sugar mixed in water. Any sugar. Table sugar. Brown sugar. etc.
60 g sucrose + 30 g dextrose is the perfect ratio Ollie is referring to.
For pre-ride, I eat bread with peanut butter or rice. While on a ride, I eat granola bars and cake bars.
I've got a 128 mile bike ride next Friday. How much food would you take and if anyone has more tips on fueling would be much appreciated. Some people say about having jelly babies does this work. I'm looking at taking flap jack. Peanut butter. Bananas just trying to get some more ideas from people and what works well for them
Mantap brother 👍
I'm doing my first 100k ride tomo, my furthest up to now is 60k (although I do ride fast usually), so I'm hoping to pace myself over this longer distance.
How was it
@@yahsehr was good thanks, I ended up cycling 120km in the end
@@brookes79 I'm happy for you, I'm going for a 100km trip on Sunday, I hope it'll be good for me as well, thank you for reply
@@yahsehr best of luck & ride safe 👍🏻
Hopefully i cant start my triathlon training soon. Dont got a race bike yet 😕
I'm a kid of 13 and i am starting my first 35km ride on my bicycle
Lol 35 k first time at thirteen I’m twelve and I’ve done a 80 k
@@owenreaney6864 good for you, but also good for macmalion gaming. No need to flex.
I am just getting back into biking .was an avid mountain bike rider. Now I have a tri bike . I have gained some weight over the years and have a bad back
I am taking it slow. I am doing a 25k ride in august . I use BioSteel electrolyte powder and water . Where can I find a better diet guide or book.
Well, I actually skipped breakfast (wasn’t hungry) before a 30 mile ride and I can say that was a mistake. At 26 miles my legs shut down. Complete muscle exhaustion. Ugh. Had to walk it in. Lol. I had plenty to drink, but that walk back home all I thought about was “sure could use a power bar now”. Don’t skip breakfast.
Hello, I see a lot of nutrition bars and gels that have caffeine in them ? are they good for long rides, does caffeine not cause dehydration ?
Hmm...Ollie is talking about bonking and eating. I guess slang varies around the world. (I'm in Los Angeles)
*sings* "These are a few of my favourite things...." :-D
When to use gels instead of carbohydrate drinkmix? The drinkmix seems to be Superior because more carbs and hydration at the same time🤔
Watching
I have some questions regarding my rides, I'm a once a week cycling kind of guy:
- How long is a "long" ride? My friends and I go about 30-40 km, is this considered a short or long, or somewhere in between?
- On some steeper climbs, after about 10 minutes, I feel I have no energy left and my legs start hurting, so I either rest or walk. Is this the "bonk", or am I just too weak at the climbs? Because I can ride on flat terrain for about two hours without rest, I feel like climbing takes ten times more energy out of me.
Hi,increase from one day a week to three days, rest in between..do small hills,build yourself up. As time goes by you,can ride longer & ride up steep hills. You will enjoy he ride even more. You can do it ,it all in the mind.
fuelling for those long summer rides, in september...:)
Just getting sunny again down here in Australia :-)
On my first 100km cycling trip I ate two egg bacon sandwiches, two bananas, two currant buns, two snickers and half a bag of gummy bears. I thought it was a ridiculous amount of food but in the end it was just enough.
What about avoiding Hyperthermia?
On a recent ride, it was very hot. I became Hyperthermic and passed out.
I was told that I had a temp of 103-deg F.
I wasn't injured badly with the exception of a concussion and some memory-loss.
---
How can I prevent this from happening again?
I love your channel. Keep up the great work!
You mean hyperthermic not hypo.
@@robertgt1858 Of course... Hyperthermic.(fixed)
Generally people start to feel pretty terrible at the beginnings of hyperthermia. Did you not feel bad?
@@billinhouston3291 I don't recall feeling bad as it relates to heat specifically. It was hot, sunny and there was no shade. I had ridden +65miles/104k with multiple 6% to 7% grades. I was hydrating and fueling regularly. It was the first time I had ridden the route and I found it tough. If what your are saying is true, I may have mistaken hyperthermia symptoms for the 'pain' associated with the physical challenge. Live-And-Learn I guess.
@@billinhouston3291 Will I be more susceptible to hyperthermia in the future?
I know the answer to my question will be "it depends on your route, journey distance, arrival time or fitness" BUT how often should a beginner stop on a 2 hour journey in 35C heat? How long should a stop be? I expect there is no scientific solution, but I'm just asking for a rough idea to be me improve cadence, endurance and ability to build up to 50km. At present I can do 22km in a journey with a 15 min stop. I live in Middle East which is hot May-October.
you stop, whenever you want and need to stop. 2 weeks ago I did 189km ride and it was 37 degrees outside. I had water bag in my backpack and bottle on bike frame. I did my first stop after 62km, because there was water fountain and I had first food (packed some homemade sandwich with ham). Then there was hills next 35km, after these I made another pause to refresh water. Long story short I drank 9 litres of liquid that day and felt good until the end of ride. Stopped by the water fountains or shops to buy energy drink
What would be recommended if you haven't got time for breakfast? I'm about to start riding to work at 4.30am for a 12 hour shift, and won't eat that early! I'll have porridge at work.
I used to take a credit card and two water bottles. Now I also pack some cash for when the card reader in the shop is on the fritz. Learned that the hard way...
im skeptic of fueling myself mid ride. most camping/cycling snacks are fairly expensive so i refrain from eating and continue hungry. i just dont know how to pace and recognize when to snack.
Work it
Soreen slices. 1 every 25 mins or so
Ollie doss there food videos cause he likes the eating part
I like Ollie and I love the channel so I clicked "Like"... but you guys have done 10 odd videos on this topic already.
The channel grows every week with new subscribers that most likely won't go to the arcades and see those videos, that's why they are a great reminder of the basics, and at the end it's just cycling , can't think of something new that they haven't done yet.
Luis Lemus index of videos or playlists would do the job instead of so many repetitions
Read the comments, literally the next 2 below your comment (that I can see anyway) are both riders saying "thanks, I needed this for my upcoming event" or "wish I'd seen this last week when I bonked!" so they obviously haven't seen the old videos, but have now seen this one so it's all good, and we don't need to rewatch them if we've seen them before but it helps the new subscribers :-)
@@Mububban23 Well, the channel, as all others in YT, has a Search field right after the About button. In this days and age, those are kind of "computing" basics. ;-)
The rice cake...under a beautiful sunny day...how long you can conserve it?
My long ride this week was 67.5 miles (108km) with 5200 feet (1600m) of climbing. I didn't carry any food or energy drinks or eat anything during the ride. I did not eat anything special the night before, skipped breakfast, and ate a double quarter-pounder with cheese at McDonald's a couple of hours before the ride. I did not bonk or feel anything like a bonk during that ride and finished at about the same pace as I started (I went a little hard at the start). I started to get a little hungry near the end of the ride, but that is normal as I was over an hour past my normal dinner time. I've been eating a quite low-carb diet for a couple of years now and I guess this is what it is like to be "fat adapted". I don't know whether this hurts my top-end "performance", but I feel better than I used to and can ride farther and faster than before starting low-carb. I'm old (60), slow (14.5 mph on this ride), and fat (6 foot, 195 pounds), but getting slimmer. The hummingbird-diet described in forums like this one seem strange to me and a recipe for gaining weight (for me anyway) rather than losing it.
Well there is the difference between working out and training. When you are training you have a plan and want to maximize results. If you want to be a good rider the last thing you think is calories (you burn allot of them anyway). On my rides I burn like 800 calories per hour. The more sessions I stack through the week the more I lose cuz I can't keep up with eating 5000 calories per day. I need to have a recovery week where I splurge and lower the milage just to gain some back
Doesn't one of the strong training effects, namely increased mitochondrial production and increased fat utilization, come from "bonking"? Of course, I realize the downside of perhaps compromised immune function if done regularly, however, can't "bonking" or "hitting the wall" once in a while actually improve your fitness/performance level?
I use Maurten on my lsd training and 1/2 & full triatlons.
Works great only have to remember to drink. And it’s easy on the stomach.
@GCN What's the product that you're using in the video at 2:25?
It's Enervit R2 Recovery drink!
Anyone I need some tips. When I cycle I get serious dry in my mouth even when I drink so it gets extremely hard to eat and swallow. Any tips what I can eat? Or
can i just drink calories to get carbohydrates?
ricecake is very effective in my opinion
what should type 2 diabetics use any suggestions.Thanks
if your in the uk try some sandwich thins brown or oat variety just with some spread or a bit of light cheese easy to pack and easy to eat on the go
I tend to find that whilst riding my appetite dies and I really struggle to eat, do other people experience this?
Definitely. I try to drink lots of calories, since eating doesnt sound appealing at all.
By reading the comments it seems that quite a few people miss the goal of proper hydration and fueling during longer rides. Unless you're riding ultra distances, a reasonable goal for most people with jobs, families and commitments should not be to accomplish a ride and then take the rest of the day off. It should be to ride the distance you're aiming for, take a shower, eat a meal and get on with your day. I know this doesn't sound like a way to ride something epic, but that's how you get to the point where what seemed like a long ride is your weekly or even daily routine.
Well said
High consumption of sugar is highly inflammatory. Has anyone looked at possible negative effects of all these gels? There was a time when I used gels heavily and I got to a point where it felt like they were making me bonk, therefore once you consume one, you have to consume them continuously to the point where you start to feel sick and have GI issues, stomach cramps. i quit using gels and I can actually ride farther/faster and less likely to bonk. I am actually on a low carb diet and my riding has improved immensely. However, I haven't been riding more than 60-70 miles. Looking for ideas on how to nudge my distances up a bit to 100 miles, sans gels and sugary bars.